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Butternut Squash Soup with Sage

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This super easy butternut squash soup is the perfect Fall recipe to keep you warm and full. And did I mention it’s only 1 point!

This super easy butternut squash soup is the perfect Fall recipe to keep you warm and full. And did I mention it's only 1 point!Butternut Squash Soup

The farmer’s market is stocked with beautiful squashes and pumpkins this time of year. I bought this beautiful squash and got inspired to paint my kitchen the same color. This soup is low in points and is very filling. Enjoy!

More soup recipes I love around this time of year are Pumpkin Ginger Soup and Roasted Cauliflower Chowder. Also Potato Leek Soup and Red Lentil Soup with Spinach.

How to Peel and Cut and Butternut Squash

  1. Cut both ends, bottom and top, of the squash. Using a large spoon scrape out the seeds and strings.
  2. Cut the squash in large chunks and place in a pot of boiling water for 10 minutes.
  3. Drain and let the squash cool. The skin will come off easily with a pairing knife.

Below I’ve provided pictures with these steps:

More Butternut Squash Recipes You Might Like:

Butternut Squash Soup with Sage

4.20 from 10 votes
1
Cals:56
Protein:2.5
Carbs:11.5
Fat:0.5
The farmer's market is stocked with beautiful squashes and pumpkins this time of year. I bought this beautiful squash and got inspired to paint my kitchen the same color. This soup is low in points and is very filling. A perfect autumn meal. Enjoy!
Course: Dinner, Lunch, Soup
Cuisine: American
This super easy butternut squash soup is the perfect Fall recipe to keep you warm and full. And did I mention it's only 1 point!
Prep: 15 mins
Cook: 45 mins
Total: 1 hr
Yield: 6 servings
Serving Size: 1 1/3 cups

Ingredients

  • 1 butternut squash, about 2 cups cubed
  • 1 carrot, peeled
  • 1 small onion, chopped
  • 1 celery rib, chopped
  • 6 cups fat free chicken or vegetable broth
  • 2 garlic cloves, halved
  • 4 sage leaves
  • 1/2 cup 1% milk
  • salt and freshly ground pepper

Instructions

  • Peel the squash and remove the seeds.
  • Cut into medium size cubes. (The easiest way to peel butternut squash is to first cut the top and bottom off the squash. Then cut the squash length wise.)
  • In a large heavy pot, combine squash, carrots, celery, onion, garlic, sage and broth and bring to a boil. Cover and simmer on low heat for about 40 minutes, until squash is tender.
  • Discard the sage and using an immersion blender, puree the soup.
  • Add milk and adjust the salt and pepper to taste and serve. Great topped with freshly grated Parmesan cheese.

Last Step:

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Nutrition

Serving: 1 1/3 cups, Calories: 56 kcal, Carbohydrates: 11.5 g, Protein: 2.5 g, Fat: 0.5 g, Saturated Fat: 1.5 g, Sodium: 300 mg, Fiber: 2.5 g, Sugar: 1.5 g

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115 comments on “Butternut Squash Soup with Sage”

  1. Made this but hacked it a bit — substituted light coconut milk, used a bag of frozen squash, after blending the base I added about 3/4c lentils and a big handful of spinach. Left out the celery because I didn’t have any on hand. Incredibly good, rich taste and filling! This one’s going in my “save” folder! 

  2. Hi Gina: I am cooking for a neighbor who is recovering from illness. I picked up several butternut squash from a farm. I made this soup/broth but then decided to “bulk it up” and added a bag of frozen green giant riced cauliflower blend (with peas and carrots). It added a nice texture and made the soup have a little more body.

    Thank you for your inspiration!

  3. This was a good recipe but after reading the comments I decided to make some changes for maximum flavour.
    1. I roasted the squash with a tiny bit of oil and brown sugar. I also put pumpkin spice and cinnamon (all of these flavours you are building end up in the soup, rather than just boiled squash = no flavour)
    2. I added a little fresh rosemary and thyme to go with the sage.
    3. I put 3x the amount of sage (like 2 stems that had 8 leaves of different sizes)
    4. I first sautéed the onion, garlic and added a little bit of ginger in a tiny bit of butter (making the onions clear adds way more flavour, the flavour of the cook sticks to the pot which is key. If you just add veg without a little sautee it won’t give the deep flavour you want) then in the same big pot I put the squash (pre roasted) celery and carrots with the broth and fresh herbs.

  4. hi i want to make this but i see its rated at 56KCAL- that transfers to 56,000 calories- that cannot be accuarte? thats really unhealthy!!!! can you please confirm the CALORIE PER SERVING?
    thank you,

    1. It’s 56 kcals (kilocalories), not 56k cals. Here’s an explanation from Nutrition.gov:

      What is the difference between calories and kilocalories?
      The “calorie” we refer to in food is actually kilocalorie. One (1) kilocalorie is the same as one (1) Calorie (upper case C). A kilocalorie is the amount of heat required to raise the temperature of 1 kilogram of water one degree Celsius.

  5. Hi! I’m not seeing where the serving size is for this meal? For me, the recipe cuts off at step 5. It says there’s a 6, but there’s nothing typed there, and no serving size. Thanks!